Whole grains
Examples include whole-grain rolls and bagels, hot or cold whole-grain cereals, whole-grain English muffins, and whole-grain waffles.
Lean protein
Examples include eggs, lean meat, legumes and nuts.
Low-fat dairy
Examples include milk, plain or lower sugar yoghurts, and low-fat cheeses, such as cottage cheese and natural cheeses
Fruits and vegetables
Examples include fresh or frozen fruits and vegetables, 100 percent juice drinks without added sugar, and fruit and vegetable smoothies.
Carbs
Examples include spaghetti squash, pasta ratatouille, vegeterian pizza, rice
Lean protein
Examples include eggs, legumes, white meat: chicken, pork, fish, and nuts
Salads
Examples include beetroot salad, tuna salad, green salad, Waldorf salad
Fruits and vegetables
Examples include fresh or frozen fruits and vegetables, 100 percent juice drinks without added sugar, and fruit and vegetable smoothies.
Carbs
Examples include whole-grain chapatis, coconut rice, quesedillas, casserole and arroz con leche
Lean protein
Examples include eggs, legumes, white meat: chicken, pork, fish, and nuts
Low-fat dairy
Examples include milk, plain or lower sugar yoghurts, and low-fat cheeses, such as cottage cheese and natural cheeses
Fruits and vegetables
Examples include fresh or frozen fruits and vegetables, 100 percent juice drinks without added sugar, and fruit and vegetable smoothies.